No gym? No problem. Here’s a quick and effective circuit workout that will tone your entire body. All you need is a small resistance band (also lovingly known as the beautiful booty band).
Our mission is to make fitness accessible for everyone, everywhere, no matter what. We believe that there should be no barriers between you and a fantastic workout to keep you feeling great. This full-body workout can be performed on your balcony, in a hotel room, in your living room or in the local park. Gym memberships and trips to the studio are not possible for everyone, but that doesn’t mean you can’t live a fit and healthy life.
The workout uses only one piece of equipment; the resistance band. Resistance bands are fantastic for challenging your strength, balance, coordination, and core stability as you work your upper and lower body in every move. They are easy to pack up and take with you on your travels wherever you go! If you don’t have some already, check out this premium fabric set from Planet Nine which are non-slip and come in a convenient mesh pouch.
Serpent to fire hydrant (10 reps on each side)
Ab toe taps (20 reps)
180 Degree jump squats (20 reps)
Walkout with lateral toe taps (20 reps)
Perform four rounds of 20 reps per exercise with 10 seconds of rest in between exercises. Complete one round of each exercise and then take two minutes of rest. Repeat for a total of four rounds.
Watch The Full-Body Workout
Move 1: Serpent to Fire Hydrant
Begin this move in a table top position with your medium/heavy resistance band just above your knees. Lift one leg off of the floor and straighten it out behind you by squeezing your glute, keeping your core engaged to keep your body centred. Without raising your bum, bend your arms into a push up position so that your nose is almost touching the ground, keeping your elbows close to your body and your pelvis tucked under.
Push your body back up again, keeping your leg lifted behind you. When you get back to a table top position, bend the knee of your lifted leg around to the same side, keeping your knee as high as you can without twisting your body. This is called a fire hydrant position as it can be likened to a dog peeing on one! Not glamorous, but extremely effective in working your obliques and glutes! Straighten your leg back again and repeat the whole move. Perform 10 reps, and then swap legs for another 10 reps.
Move 2: Ab Toe Taps
Place the heavy resistance band around both wrists and open them up so that you have equal tension on both side. Laying on your back, engage your abs and lift your legs so that they are at a 90 degree angle to your body with your toes pointed forward. Very slowly, lower your toes towards the ground, gently tapping the floor before raising them up again. For this move it’s a case of the slower, the better. Remember to keep the tension between your wrists and keep your abs engaged throughout the whole move.
Move 3: 180 Degree Squat Jumps
Wearing your light/medium resistance band just above your knees, stand in the middle of your mat facing the top of your mat. Pushing your knees out, squat down. Fire up with an explosive jump whilst rotating your body 180 degrees and landing in a squat. Keep your core and glute muscles engaged throughout the whole move. Repeat, alternating the direction of your turn for 20 reps.
Move 4: Walkout with lateral toe taps
Wearing your light/medium resistance band just below your knees, begin by standing at the top of your mat. Keeping your legs straight, place your hands on the mat in front of your feet and walk your hands into a plank position, engaging your core and keeping your glute muscles squeezed. Holding your plank and keeping your leg straight, take one foot off of the floor and tap it to the side as far as you can go. Return to centre and repeat with the other leg. Walk your hands back towards your feet and stand up. Repeat for 20 reps.